The holiday season is just around the corner, and if you’re worried about gaining a few pounds by the end of the year, you can stop those worries now! Before all those calorie-rich temptations appear, get in shape this fall with Chuanda Mason.
Ahâ¦a healthy lifestyle means taking the time to take care of yourself each and every day. Let go of those silly excuses like, “I have no time and the gym costs too much.” Oh, and then there’s my all time favorite excuse from men, “Baby, this is baller weight don’t trip!” Well, my faithful readers, this is the first step to getting rid of the excuses and letting yourself have the life you deserve. It’s not easy to change but everyone can do it. Once you experience the wonderful and profound benefits that come with living right, you’ll wonder why you hadn’t done it long ago.
In this lesson we’ll discuss the basics of creating a daily exercise plan that everyone can do in the privacy of their own home. You will learn repetition and conditioning are the key components to getting yourself into the habit of exercising regularly.
When you wake up in the morning, what are your daily routines? You get up, brush your teeth, take a shower, make a cup coffee, get your clothes ready, etc. These things have become almost second nature to us. We don’t make time for these things, we have time for them. When was the last time you needed to remind yourself to brush your teeth? Even if you forgot, you eventually remembered that having bad breath doesn’t work well with others and you got right to it. This is the way you need to begin thinking about your body. But thinking is only the first step. Once you know you have the time, it takes action, dedication and discipline to bring this to reality.
1. RIGHT AND LEFT, LET’S GET THOSE ARMS LOOKING THERE BEST!
No matter what anyone says. Most ladies love a man with nice strong arms. Many of my guy friends have also told me that they dislike women with an extra roll or a bit of jiggle on their arms. So, if you want strong, sexy arms this holiday season, it’s time to try an old standard: the push-up. Push-ups strengthen your chest muscles, but they also work your deltoids (or shoulder muscles) and triceps. This makes them one of the most effective exercises around!
2. WANT TO LOOK YOUR BESTâ¦THEN STRETCH!
O.k., everyone has heard of stretching, right? It’s the oldest exercise in the book, but the most effective. It is very important that you perform the general warm-up before you stretch. It’s not a good idea to attempt to stretch before your muscles are warm. Stretching, when done properly, can actually improve performance, enhance ability to learn and perform skilled movements, reduce muscular tension, and improve physical fitness.
3. EXERCISE IN THE MORNING
Exercising early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long-just because you exercised in the morning.
4. HOPE YOU REMEMBER HOW TO JUMP ROPE
Jumping rope can be fun and a great aerobic exercise. For some it might be a little vigorous, so I recommend doing intervals. Please remember to warm up with some walking, stretching, and then jump for a few minutes, rest a minute or longer, jump again, etc. If you can go longer, do it. For beginners, make sure to choose a surface that isn’t too hard. Like other cardio exercises, work at a pace where you are breathing a little hard, but can still talk.
5. ROCK HIS BELLS WITH DUMBBELLS
Working out with dumbbells is my favorite exercise. Using dumbbells properly can help stabilize muscles, your strength, balance, and posture. Here’s how it’s done: Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.
For best results, perform the routine three times a week!
Remember Safety First!
Before getting started with any weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.
In addition, experts recommend that with any type of weightlifting program, you have someone to spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed workout with weights can push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.
About the Author
Chuanda Mason is a Model and Hollywood Actress. She currently stars on BET’s Hell Date. She’s appeared in magazines such as; King, XXL, Show, and Maxim. What most people probably don’t know is that she’s also a self proclaimed dating and fitness expert. For more information visit www.chuandamason.com —— By: Chuanda Mason